CrossFit Inventive – CrossFit


60 sec couch stretch each side

2 x 30 sec T-Spine stretch



pass throughs x 20

pass arounds x 10 each way

OHS x 10

Sotts press x 10

Drop snatch x 10


2 sets:

10m each side Over head Kettlebell walk

10m each side Bottoms up KB Carry

10m each side KB Front rack alt lunge


Overhead Squat ( 3 reps On every 90 sec x 4 sets)

Choose own weight.

**Scale to Front Squat if need be.

**Increase weight on both movements if possible.

Then immediately into:

Front Rack Lunge (8 reps On every 90 seconds x 4 sets)

Choose own weight

*Scale to reverse lunges if need be.

Metcon (Time)

4 rounds for time:

10 x Dumbbell Alt Box step-ups @1x 22.5/15kg

10 x Burpee pull-ups